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The mesomorph body type is characterized by:
Endomorphs have softer bodies with curves. They have a wide waist and hips and large bones, though they may or may not be overweight. Their weight is often in their hips, thighs, and lower abdomen. Endomorphs often have lots of body fat and muscle and tend to gain weight easily.
You may not fit precisely into the endomorph description, of course. Having characteristics of more than one somatotype is common. Many people are combination endomorphs, with delicate upper bodies and fat storage in the midsection or hips and thighs.
Exercise is vital for good health. This is especially true as an endomorph, as you tend to store fat easily and have difficulty losing weight. You may need a specialized diet plan and fitness method to reach your health goals and an appropriate weight.
Endomorphs have narrow shoulders and fat deposits in the lower abdomen, hips, and thighs. This distribution of body weight and fat makes it challenging to reduce weight and needs precise training methods. Of course, you must combine these with a suitable diet to lose weight.
Exercise is crucial for endomorphs. It helps build muscle and enhance metabolism. The endomorph somatotype comes with a slower metabolism and additional fat. You must commit to a lifelong exercise plan to achieve and sustain lean body mass.
Do you seem to have a fast metabolism and can’t gain weight no matter what you do? You most likely have an ectomorph body type.
Ectomorph
The ectomorph body type has a small body frame with narrow hips and shoulders. Ectomorphs have a fast metabolism and burn calories quickly, explaining why this body type loses weight easily.
The ectomorph body type is slim and tall, with a narrow waist and a slender upper body. Ectomorphs typically have a small chest, thinner bones, and less body fat than other metabolic body types.
Ectomorphs are lean but have a lower muscle mass percentage than mesomorphs, making it challenging to gain muscle definition.
People with an ectomorph body type tend to have a fast metabolism. A high energy turnover combined with low body fat makes it hard for ectomorphs to gain weight—no matter what they eat.
Metabolic body types are a structural classification of body composition that indicates how effectively your metabolism converts food to energy.
Your genes largely determine your metabolic body type, but factors including diet, lifestyle choices, and exercise habits also influence your body type.
Hormonal body types explain how hormone levels affect your body’s fat distribution. Hormones significantly determine your overall body composition and affect how your body metabolizes energy and stores fat.
Imbalanced hormone levels are often the root of persistent weight and the inability to gain muscle mass. Understanding how hormones influence your fat distribution helps you formulate a diet that benefits your health and supports your weight goals.
Here are five hormonal body types.
The adrenal body type generally is characterized by a sagging belly caused by elevated levels of the stress hormone cortisol produced in your adrenal glands. The adrenal body type benefits from stress reduction, a nutritious diet, and plenty of sleep.
Thyroid body types typically experience weight gain all over the body. Imbalances of thyroid hormones slow the metabolism and cause weight gain.
The liver body type is characterized by a protruding pot belly. Impaired liver function leads to low levels of human growth hormone, which is necessary for fat-burning. Avoiding alcohol and excessive amounts of protein is essential for this hormonal body type.
Ovary body types carry excess fat around the hips and thighs and are most commonly caused by estrogen imbalance.
The pancreas body type is the most common hormonal body type and is similar to the adrenal body type with a sagging belly. The pancreas body type is likely insulin resistant as a result of chronic blood sugar imbalances and benefits from a low-carb, high-fat diet like keto.
The three main metabolic body types are ectomorph, mesomorph, and endomorph.
If you describe your body shape as long and slender, find it hard to gain weight, and have narrower hips than most people, you’re likely an ectomorph body type.
Metabolic body types classify body shapes and body compositions. They are based on the relationship between metabolism, genetics, and the nervous system.
Hormonal body types explain how hormonal imbalances influence body fat distribution.
Addressing underlying health issues and balancing hormones helps hormonal body types to achieve their weight goals and support a healthy body.
Take this body type quiz to figure out your hormonal body type.
The ectomorph body type is characterized by a slender, narrow body frame with narrow hips and shoulders. This body type generally is tall with long limbs and a flat chest.
Ectomorphs tend to have a fast metabolism and low body weight. They lose weight easily and have less muscle mass than other body types, making it hard for ectomorphs to achieve muscle gain and definition.
Mesomorphs typically have a medium-sized frame with a rectangular bone structure and broad shoulders. The mesomorph body type has well-developed legs and arms, moderate amounts of body fat, and more muscle compared to other metabolic body types.
The mesomorph body type indicates an effective metabolism. People with this body type often have a naturally athletic appearance and quickly lose fat.
The endomorph body type has a larger body frame, a rounder bone structure, and weaker upper body muscles than other body types.
Endomorphs have a slow metabolism and are prone to excess body fat. They often find it challenging to lose weight and gain fat easily.
No, metabolic body types aren’t the same as hormonal body types.
Most people can be classified into one of the metabolic body types, but not everyone develops a hormonal body type caused by underlying hormone imbalances.
Hormonal imbalances can result from poor eating habits, stress, impaired liver function, and inadequate sleep.
Have you ever had the feeling that no matter how hard you try, you can’t control your body shape? Maybe you work hard to get rid of body fat but find that even the slightest deviation from your diet puts the weight back on. Perhaps you’re trying to bulk up, but your body refuses to grow, regardless of how much you eat. Sure, you’re working out and following a diet—but are you following the right regimen for your body?
The answer may lie in the theory of somatotypes. The idea was originated by psychologist William H. Sheldon, MD, PhD, in the 1940s. Dr. Sheldon believed that there are three types of physiques—ectomorph, mesomorph, and endomorph—each of which exhibits fundamentally different physical traits.
The theory states that ectomorphs are inherently leaner, and have a harder time building muscle or even gaining fat. Mesomorphs are more naturally strong and athletic, and have the ability to gain and lose weight easily. Endomorphs are on the other end of the scale, and have the ability to gain weight—either muscle or fat—but find it much harder to lose that weight.
While many of Dr. Sheldon’s conclusions and practices have since been dismissed—particularly his stance that physiques are largely predetermined, which led him to harbor eugenic viewpoints—his basic ideas on somatotypes are still being studied and used today, often as a guideline to determine the best ways for people with different body types to stay fit and healthy.
In fact, some studies have shown that features like strength can be at least somewhat predicted by somatotype. One study, published in the Journal of Human Kinetics, suggested that these types are more significant than environmental factors in determining the physical abilities of children. In turn, this could mean that, in deciding how to work out and what to eat to look and feel our best, we should be factoring in our somatotype.
While there have been very few studies focusing on what the best fitness regimen is for each type, some researchers have established correlations between somatotypes and certain physiological traits. These may provide a roadmap for curating your diet and exercise plan.
While every person has a unique set of physiological characteristics, you may find that you broadly fall into one of these three categories:
If you easily gain body fat and find it hard to lose that weight, you may be an endomorph, and likely have a lower metabolic rate. According to a study analyzing more than 300 physically active adults, endomorphic individuals were more likely to have higher levels of obesity. This can lead to a greater chance of developing chronic diseases like diabetes or conditions like hypertension.
What kind of diet should people with the endomorphic somatotype aim for?
Endomorphs tend to be more effective than mesomorphs or ectomorphs at converting carbohydrates to body fat. According to nutritionists and fitness experts, endomorphs should shift their macronutrient intake toward proteins and fats, and away from carbohydrates. Carbs should come primarily from vegetables and, to a lesser extent, high-fiber sources like whole grains. Endomorphs needn’t be as concerned about the fat content of their diet but more about the types of fat they’re consuming. For example, monounsaturated and omega-3 fats make you feel full longer, which may lead to eating less over time.
For exercise, endomorphs should focus primarily on aerobic activities like running, biking, or even dancing. While some exercise experts suggest 30 minutes of moderate aerobic activity 5 days a week, others recommend incorporating activities like high-intensity interval training two or three times a week.
That doesn't mean endomorphs shouldn’t work on some strength training too, if they’re looking to tone muscles and burn additional calories. But though resistance training will also help increase resting metabolism, cardio is still the key for endomorphs.
Ectomorphs face a different challenge. They tend to have a far higher metabolic rate, so they struggle to gain fat and muscle. As such, a good diet for ectomorphs is one that emphasizes high levels of carbohydrates, followed by proteins, and then fats.
The types of carbs they consume still matter, of course. Ectomorphs should consume complex carbohydrates found in foods like beans, whole grains, and vegetables, rather than simple carbohydrates from highly processed foods, like potato chips and white bread.
Ectomorphs may also need to increase their number of meals to compensate for their higher metabolic rate. Some nutritionists recommend switching from three meals a day to five or six. Snacking on nutrient- and calorie-dense foods like nuts, seeds, and dried fruit can also help achieve weight goals.
For an ectomorph, cardio shouldn’t be the main emphasis of a workout. Experts suggest keeping aerobic training to a minimum and focusing on building muscle with activities like resistance training. This kind of physical activity allows ectomorphs to build mass but burn the fewest calories.
Those who fit into the mesomorph somatotype can count themselves lucky. Various studies suggest that mesomorphs typically have an easier time getting fit and building muscle mass. But that doesn’t mean they can take their eyes off the ball.
According to most experts, mesomorphs typically require a higher calorie intake and, according to some nutritionists, their diets should contain more protein than either of the other body types. Most experts point to a diet of roughly equal parts protein, fats, and carbs.
When it comes to working out, mesomorphs may have an easier time building muscle, but they typically also gain weight quickly if they stop training. Mesomorphs would do well to keep a consistent regimen of 30-45 minutes of cardio scheduled three to five times a week. However, some sources suggest those who aren’t looking to lose weight can cut this to two sessions a week. Mesomorphs can combine cardio with moderate to heavy weightlifting (without too many rest days) in order to gain strength and muscle mass.
Of course, somatotypes are not cut-and-dried. It’s possible that you have elements of more than one. You’ll likely need to tailor the above suggestions to what works best for your body. Likewise, it’s important to remember that even if you’re a lucky mesomorph, diseases can affect anyone. Regular exercise and eating a diet low in saturated fats, sugars, and processed foods is good for everyone—regardless of body type.
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